Coach’s Intel: Tony Gallagher of the Palatine Tiger Sharks Shares an IM Intensive Set

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

In today’s Coach’s Intel, Tony Gallagher of the Palatine Tiger Sharks (Palatine, Illinois) submits a set to help build the IM prowess of your swimmers and athletes. Tony has been with the Tiger Sharks for the past 5 years, after making stops at Western Illinois University, the Munster Swim Club and University of Georgia Bulldog Camps.

Here is his set:

The Seahorse Set

This IM-intensive set can be done with all swimmers, from the age group levels through the high school and collegiate levels. The end result of the Seahorse Set depends on what a coach is looking to accomplish on that particular day. What’s nice about this set is that it can be adjusted. Each coach can add creativity to make it their own, regardless of the age and/or ability levels of the swimmers.

When we use this set, we increase the length of the set as the season progresses. Even our high school swimmers will begin with 25s and 50s at the beginning of each season.

For the younger swimmers, we try to incorporate a quality balance between drills and strong swimming. As we progress towards the 10-14 year olds, our goal is to make sure they’re receiving an all-around workout, with some kick/swim and speed change work. For the high school swimmers, it tends to be a bit more cut and dry once we have progressed to Seahorse 200s. Traditionally, once we have worked our way up to the 200s, we emphasize descending the stroke 200s and holding a strong and consistent pace for the 200s IM.

Seahorse 25s @ :30-:40 with 10 & Unders —

4 x 25 Fly, odds = drill, evens = swim

4 x 25 IMO, swim

4 x 25 Back, odds = drill, evens = swim

4 x 25 IMO, build

4 x 25 Breast, odds = drill, evens = swim

4 x 25 IMO, swim

4 x 25 Free, odds = drill, evens = swim

4 x 25 IMO = fast

Seahorse 100s with 10-14 year olds–

Fly @ 1:40/1:50/2:00 kick, swim x 50

IM @ 1:20/1:30/1:40 build each 25

Back @ 1:30/1:40/1:50 kick, swim x 50

IM @ 1:20/1:30/1:40 build each 25

Breast @ 1:50/2:00/2:10 kick, swim x 50

IM @ 1:20/1:30/1:40 build each 25

Free @ 1:30/1:40/1:50 kick, swim x 50

IM @ 1:20/1:30/1:40 build each 25

Seahorse 200s with 14 & Over —

Fly @ 3:00/3:20 descend 1-4

IM @ 2:40/2:50 hold pace

Back @ 2:40/2:50 descend 1-4

IM @ 2:40/2:50 hold pace

Breast @ 3:10/3:20 descend 1-4

IM @ 2:40/2:50 hold pace

Free @ 2:20/2:30 descend 1-4

IM @ 2:40/2:50 hold pace

About YourSwimBook

YourSwimBook is a log book and goal setting guide designed specifically for competitive swimmers. It includes a ten month log book, comprehensive goal setting section, monthly evaluations to be filled out with your coach, and more. Learn 8 more reasons why this tool kicks butt.

Team and group discounts are available for clubs. Fill out a request for a complimentary estimate by clicking here.

Join the YourSwimBook weekly newsletter group and get motivational tips and more straight to your inbox. Sign up here.

Leave a Reply

About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

Read More »

Don't want to miss anything?

Subscribe to our newsletter and receive our latest updates!